Managing Menopause Anxiety

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Managing Menopause Anxiety

Anxiety is a MAJOR concern for so many women throughout the menopause transition. Not just related to menopause hormones (oestrogen and progesterone) but to mid-life in general.

These two hormones have receptor sites in our brain. As they play out their dance of highs and lows this can affect our ability to think clearly, and also in regulating our moods leading to unexplained feelings of anxiety and sadness.

One of the most important first considerations in managing anxiety is to identify the source of any STRESS, then determine ways of managing that stress to the best of your ability.

Identifying your Stress

We all have stress in our lives, yet what may be causing stress to one person, may well not be a stress to another. We have to remember here that we are all unique, and at no time should we be either judgemental to another’s ability to handle their stress, and especially not judge ourselves too harshly for not managing our own!

Stress creates negative emotions, hence the increased anxiety. Here is a simple stress test to assess your level:

Stress test (foodforthebrain.org)

  • Is your energy less now than it used to be?
  • Do you feel guilty when relaxing?
  • Do you have a persistent need for achievement?
  • Are you unclear about your goals in life?
  • Are you especially competitive?
  • Do you work harder than most people?
  • Do you become angry easily?
  • Do challenging situations trigger anxiety or panic?
  • Do you find it hard to think straight under pressure?
  • Do you often try to do two or three tasks simultaneously?
  • Do you find it hard to relax or switch off?
  • Do you avoid exercise because you feel too tired?
  • Do you get impatient if people or situations hold you up?
  • Do you have difficulty getting to sleep, or staying asleep?
  • Do you wake up feeling tired?

If you answer yes to five or more, that’s a fair indication you’re highly stressed. The higher your score, the greater the negative impact of stress on your life.

How to Manage Anxiety

Here it’s definitely a case of ‘no one size fits all’! So I highly encourage you to explore these suggestions, see what works for you, what doesn’t. Please do consider these as tools in your tool box, to bring out individually, or in combination, find out what works for you at any one time.

Of course, if your anxiety is severe, please do talk to your GP about medical options.

  • My number one suggestion! ASK for help, something we women don’t tend to be very good at, yet it is the most significant step you can make. Without doing this then the following won’t be so effective, they’ll just be sticking plasters that wont stay on very long.
  • PRIORITISE yourself. Yes I did say that!
  • Talk to your GP about CBT (Cognitive Behaviour Therapy), a powerful therapy to help you identify your stress and change the way you perceive it. Take it from a 10/10 ‘I can’t cope’ to a less than 5/10 ‘OK, I can do this’ level.
  • Practice relaxation techniques, meditation, mindfulness, yoga, journaling,
  • Include breathing techniques into your daily routine, especially when feeling anxious.
  • Avoid caffeine and alcohol, they promote the release of cortisol
  • Get adequate sleep
  • Ensure hydrated, drink 2 litres water minimum at optimum times of the day.
  • Include essential Omega 3 fats in your diet (eg nuts, seeds, avocados, oily fish) and also supplement with Omega 3
  • The supplement magnesium is calming
  • Drink chamomile tea
  • Herbal remedy St Johns Wort may be effective. (Caution if on medication and some supplements)
  • Exercise to release feel good hormones.
  • Practice the 5-4-3-2-1 Grounding Exercise
    • 5 things you can see
    • 4 things you can hear
    • 3 things you can feel
    • 2 things you can smell
    • 1 thing you can taste
  • Treat yourself to a small square of dark chocolate, and enjoy!

What natural remedies or solutions have you found to help you with anxiety?

Clare 🙂

Helping busy ladies naturally create harmony and  health through the menopause years and beyond.  Regain control, confidence, and be free to live the life they choose.


A full hysterectomy in her 30s led nutritional therapist and health coach Clare on an amazing adventure exploring the many opportunities available to manage her enforced menopause and create long-term health.

Clare prefers the natural approach, and qualifying in nutritional therapy gave her the confidence to come off HRT, take back control of her life and health, and look forward to living the best third of her life free of prescription drugs. Understanding the importance of creating harmony of health of both body and mind through menopause and beyond, she’s now on a mission to inspire, educate and empower other women, too. Help them create their ‘new life’.

Click HERE to find out more about how Clare shares her years of exploring, experience and knowledge through 1:1 consultations, speaking and online programmes, and where you can request a FREE 30 minute consultation with Clare to discuss any personal menopause/health concerns you may have.

*Full Member of the British Menopause Society

 

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